Sandwiches and Wraps—Easy Ideas for Vegans and Vegetarians

Here are lots of tasty options to explore for portable sandwich recipes and ideas, great for school lunches for vegetarian and vegan kids and teens, as well as adults who are tired of pricey restaurant lunches and need some fresh brown bag options. There are several varieties of tasty, high-protein spreads here on VegKitchen. Spread them on whole-grain breads, stuff them into pita, or make wraps with them. Use some shredded lettuce or sprouts to add color and crunch. Shown above, Hummus, Cucumber, and Avocado Wrap; photo by Lori Maffei.

If you like the idea of having your school lunch info in one neat package, you might enjoy VegKitchen’s affordable, 47-page pdf e-book,Healthy School Lunches: Recipes and Ideas. This little e-book’s recipes and ideas (more than 50 in total) will make the task of making school lunch for kids who are vegetarian or vegan a bit easier and even more fun. The recipes here will also be useful for those following dairy-free diets due to allergy or intolerance. Or, for some recipe-free options, use the following ideas for sandwiches and wraps to make quick dinners and brown bag lunches Teens might enjoy these as school lunch fare once they’ve moved past the “kid-food” phase. Served at home, these are great as part of soup-and-sandwich dinners. These easy, recipe-free sandwiches and wraps are good for vegans, vegetarians, or anyone who enjoys healthy sandwich fare. The following ideas are adapted from The Vegetarian Family Cookbook.

Thinly sliced avocado, sun-dried tomatoes, and vegan cream cheese or hummus on whole grain bread or in a wrap.

Thinly sliced avocado, tomatoes, and baked tofu with mustard, soy mayonnaise or chutney (or any combination) in pita bread or a wrap.

Sautéed seitan, lots of shredded lettuce thinly sliced tomato (or a simple coleslaw in place of the lettuce and tomato), chopped olives, and your favorite dressing in pita bread.

Sautéed thinly sliced onions, bell peppers, and tempeh strips in pita with your favorite dressing; this is great with homemade Thousand Island-ish Dressing.